Dumbbell bench press women reddit. Let’s use that as a metric of achievement.

Dumbbell bench press women reddit View community ranking In the Top 5% of largest communities on Reddit. Essentially, barbell bench equals 2X dumbbell bench, plus 37 pounds. Still progressing, albeit much more slowly now. 5rm on dumbbell bench press would be hard to guess as not tried this. Meaning, if you dumbbell press 15 lb. That last part of the range of motion in the bench press is where your shoulders get damaged the most and an arch will help you A place for the pursuit of physical fitness goals. It was chest day today, and I like always use a barbell for bench pressing. Training your upper body won’t make you look like Arnold and the whole “lifting weights makes women bulky” bs is one of the single most pervasive gym myths around. Last thing not related to form, lay the other way on the 51 votes, 45 comments. For me, adding alternating dumbbell bench, dumbbell flies, and alternating standing band presses (really to feel the pec contraction) helped break sticking points. I've never had a workout routine before as frankly I… Or, if you like the bench press and think it's helpful, then do both dumbbell presses and flies and hit them at the different angles. Put it to your knees then it will help you get back up. Also why I don't do shrugs, or work on my lats. I rarely do DB Press by the way I lift 110KG 5x3+ Bench, upto 5 reps in conventional bench, no spotter. Learn the correct way to perform dumbbell bench press so you can load your chest and triceps more effectively, prevent any adverse stress on your shoulder jo Don’t go heavy yet though, not yet, keep training 12-20 Rep range for each set. pressing Dumbbell for stability and really works well for lagging chest, hits chest harder than barbell Barbell just if you want to lift more weight with less use of stabilization muscles Reply 12 votes, 23 comments. I've started following a dumbbell workout program at home, but I don't have a bench and I don't have space for one. Just got a rack & barbell on Black Friday and 175 is my max. I find that dumbbell benching heavy is just too much of a pain in the ass. It is designed to get the most out of a chest work out by isolating that muscle as best as possible. I tend to set the dumbbells on my knees as I'm seated on the bench and then have to use my legs to heave them up to my shoulder one at a time. 474 votes, 111 comments. How many sets of could i still add im there and on what day? the pecs are responsible for shoulder flexion across the chest and shoulder adduction - so make sure you are doing those movements against progressive resistance and your pecs will grow. Beginner doesn't mean literally the first day at the gym. And I noticed that queer women never had an issue with it. Just remember there is always some 15 year old out there repping your max. Often with dumbbell bench you'll have to make a jump like 35 lbs to 40 lbs per hand, which is a massive relative increase. Floor press has more tricep involvement, which would be great for mma. Depends on the lift. And yes, using a barbell is a little "easier" on the chest, because you can use both sides at once. or you can just drop the weights like most A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Heres why. I'm now up to 95 lbs. Chest Assisted Dumbbell Row + Dead lifts (same weight) build forearms and burns those traps - just a variation in my training. I also don't use Smith for decline bench specifically. It's hard to find 150 lb dumbbells, and even harder to wrangle them into position. I start with 135 lbs for warm up, and end with 265 lbs for my last set. Only thing was keeping consistent. Get the Reddit app Scan this QR code to download the app now strength, abs, women's fitness, yoga and more. It’s also a pain to kick the dumbbells up into position. I focus on strength with the bench press and hypertrophy on the dumbbells. The beginner dumbbell bench press is 15-20 kg each. Even clients who are easily able to work past the stigma of women being muscular and take weightlifting very seriously tend to be reluctant to bench. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more!. I think your goal is definitely attainable with consistent training! 3 months ago I started following nsuns 4 day split at which point my training max was still only 65 lbs, so in the last 3 months following an actual program I've gone from a training max of 65 Aah yeah, it’s tough. Flat bench – the standard/”default” bench press Start out flat on the bench with bar directly over your eyes (with spotter) or over your nose/mouth (without spotter), feet flat, butt and upper back planted firmly on the bench. which makes more sense. I can bench more weight on barbell than on dumbells, though. I have been doing PT but I find that using dumbbells and holding them parallel to my torso relieves the pressure on my rotator cuffs. 1. Current 1 rep max on this is 87. The typical answer to my bench is stalling, what can i do is : eat enough and get in a good amount of protein, sleep enough, try some other exercises (dips weighted/assisted, dumbbell bench press, incline bench press, tricep extensions), change your rep scheme from time to time AND bench more often ! They look 55-75KG max. It may take longer, you may shoot through quicker. Overhead press: went from 15 lbs to 35 lb dumbbells Rows: went from 20 lb to 50 lb dumbbells Bench: went from 15 lb dumbbells to 40 lb dumbbells (barbell bench went to 115 for reps) Incline bench: went from 15 lb to 35 lb dumbbells Split squats: went from bodyweight to 30 lb dumbbells Lateral raises: went from 5 lb to 15 lb dumbbells bent over dumbbell rows – 4 sets pull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 sets dumbbell shrugs – 3 sets dumbbell curls – 3 sets Day 3: Quads, Hamstrings, Calves Most people who press lay their back completely flat on the bench. The weird thing is my press has been going up by 5lbs every work out without issues (it was very weak at first and I've been having to use dumbbells about to lift the bar next workout for the first time!). I can do 60lbs for a few reps but am stuck there. my favorite isolation movements are flyes which work flexion across chest and a reverse cable lateral raise (like a lateral raise but resistance coming from opposite direction) which work adduction. 5kg to weight that you managed to have proper form for 3x10 reps. BOY the barbell bench press is different! Damn. This is even worse when it comes to overhead press, since the absolute weights lifted are smaller, and thus each jump is relatively bigger. I also don't do overhead press. I can fit 12 10-pound plates on each dumbbell, and each dumbbell weighs 10 pounds - so the max weight you can get if you only bought 10 pound plates is A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & dumbbell lifting, as well as calisthenics (bodyweight movements). It will be more towards the -30% to -40% range if: You haven’t done dumbbell bench in a long time. I've been seeing some changes on the Squat and Deadlift, specially Deadlift, but regarding bench I'm facing some difficulties. At least if you train for hypertrophy; lower your reps to 5-8 and lift heavier;) It is good to have a barbell and smaller plates(1. Now that I got the barbell, I dropped the dumbbells down to 50 and do some high rep sets after the barbell press. Incline (45°) dumbbell bench 5x5 Flat dumbbell bench 5x5 Decline dumbbell bench 5x5 Dumbbell pullovers 5x5 Dumbbell flies 5x5 Hex press 5x5 The question is, is there a rule of thumb for which bench press (incline, flat, decline) a person should be able to lift the most? The least? A dumbbell bench (combined weight) is usually anywhere from 10% - 40% less than your bench. Edit -- I wish I could challenge all of you down-voters to a strength contest, to a body-fat percentage contest, and to some kind of context that measured and compared muscle development and vascularity. about the topic, most people would say that bench (barbell) press is more beneficial… The shoulder is certainly more complex, but most people at least know it is involved in the bench press, less so in the close grip bench. 65 is my max for dumbbell bench press, mostly because it hurts my shoulders getting them into place to lift more than that. I will switch to barbell for my primary chest lifts when I can hit 12 reps of 50kg w. It’s beneficial for athletes hoping to overcome a plateau with the barbell bench press or looking to balance the chest muscles. For ex: 135 is 45lbs on each side, so 45 lb dumbbells. each side, you should be able to press more than that using a barbell. Lat raises hit a totally different shoulder head. So, while I'm likely not as strong as most bodybuilders, I am strong enough that I'm usually the one they call for help with moving day. 18 votes, 19 comments. Dumbbell Pro's: Dumbbell press does have an increased ROM that I personally feel hits my chest a little better. If I dumbbell bench press 3x8 9kg (20 lbs) what weight should I be able to bench press using a barbell? You don’t need to switch, you can use dumbbells as an accessory movement. for me, yesterday I just tried using a slight decline bench for the bb press. Dumbell bench press beginner weight? Tonight will be my first night at the gym, Im going to be focusing on cardio and chest. With all that said, barbell benching is not required at all. Doesn’t require bench. The PF benches are at too much of an angle. I do the bench press alot and I can feel my triceps getting exhausted but is this workout alone enough to work the triceps? I can't find many other effective triceps exercises, especially when I only have dumbbells to work with. So I would look up how to avoid that one day. Any exercise performed correctly can build good muscle. As Garmin does not track the set or rep totals (or workout totals) the only thing is to be consistent in how you enter the weight. Decades of research, powerlifting and bodybuilding support this. I did regular bench press but wanted to see how I would do last week on the dumbells, and I'm happy. There are studies showing that barbell work tends to emphasize triceps more than chest and deltoids in bench press and press, respectively. Remember that this exercise is an accessory lift that you're doing for hypertrophy in your chest, not to move as much weight as possible. After reading many posts, articles, etc. So yeah you can definitely build muscle and get in shape. It was incorporating dumbbell presses into my training that finally pushed my bench over 140kg. Does anyone have any suggestions for how I should warm-up to get the most out of my dumbbell bench press? Of course I stretch before starting, but I'm talking about how I should structure my warm-up sets, how much rest between warm-up sets, etc. Yes you can do bench press as a girl. 40KG Paused Dumbbell Bench Press For 4 Reps / 56KG Bodyweight Just an old video of me doing IMO, you can get a pretty good strength training workout with a set of dumbbells up to 50 lbs! FitnessBlender is a great resource, and has lots of total body strength training routines using dumbbells that will really work up a sweat (along with some more targeted isolation-type routines). e. 57 votes, 38 comments. Essentially any form of pressing or dip will give you bang for your buck. 500K subscribers in the GYM community. I usually start in barbell and do like 3 sets and then switch to dumbbell to “burn myself out”. 5kg) and than you add 2. I would like to know the most effective technique to get into position. I'm at 90 for reps on dumbbells compared to 190 on barbell press for reps. This post is flaired as PR/PB. What's the best way to approximate a set of regular barbell bench presses with dumbbell and machine bench presses? For example, if I want to approximate 3x5 bench press, how would I do that with my current equipment? Thanks. Do not worry, just keep doing it I have significant weakness in my left arm due to a metal plate from fracture days and in the beginning a 6lb dumbbell was all I could do. Please see the r/Fitness Wiki and FAQ at https://thefitness. Goodnews is there's free workout programs online and goodnews is you can do every workout you can with dumbbells. Fully support the first half of the answer, disagree with the second piece of advice regarding dumbbells constituting <= 25% of your workout. Also, I couldn't bench press a heavier weight the other day. it’s a very different feel too because at the bottom of a barbell press, the weight is resting on your chest, whereas at the bottom of a dumbbell press the weight is still stretching your chest. That can mean you stick to incline or swap it out for a different movement entirely. I feel like chest is the one muscle group I can not really get the sting into very easily. I have read that dumbbell bench press is just as good as barbell, just may take a while to get used to using the heavy dumbbells. I personally believe that once pectorals are exhausted with dumbbell press, triceps carry the exercise further in bench press. Some tips: Ensure you're shoulders are pinned back to the bench as to protect them and to engage your I always thought my dumbbell bench was really weak compared to my barbell bench. The fact that a muscle is activated more when the weight is more aligned in the direction of contraction also isn't at all controversial, it is basic physics. Started training bench 6 months ago and was able to do 55 lbs. Day 2. I've found this to be the hardest part. 5rm on bench i would think would be around 120-125kg 5rm on overhead press standing would be 75kg. When doing barbell press, you should be able to lift more than whatever your DB press is times 2. I used this for a while and I did the compound exercises with barbells and isolation exercises with dumbbells. Aug 7, 2024 · The dumbbell bench press is a compound exercise that targets the pectorals, triceps, deltoids, and rotator cuffs. The "thing" in this case will be close to each dumbbell being half the plate weight, or the plate weight on each side of the bar. It is not design to lift the most load or be in the safest position. Rotate your shoulders outward and hold the dumbbells more perpendicular to your body similar to a barbell bench. You can do the same for when you're done with the set. Sounds like you just use the barbell more often. I do my triceps on my pull days. I have a friend who DB benches a lot more often than barbell bench because he doesn’t have a rack at home and he can easily do 100 lbs on each arm but he barely made 185 on the barbell. I always like to get my main lifts and compound shoulder + triceps movements out of the way. Triceps extensions hurt my elbows like crazy and I cant feel my triceps at all doing skullcrushers. No, based on this study, people can barbell bench 20. I have started using dumbbells due to recurring rotator cuff injuries. Their library is quite large and almost all are totally Day A: Flat BB bench -> Incline DB bench -> BB Military Press -> EZ bar skull crushers Day B: Incline BB bench -> Flat DB bench -> Seated DB shoulder press -> close grip BB bench Sometimes ill start with DBs just so im fresh to put up 105s on a good day. Your mileage may vary, but personally, I only do flat bench press and incline bench press for my chest, but with a lot of volume - 6 sets for the flat bench, and 3 - 4 for the incline. I plateaued on bench for a long period a while back. Plus it's easier to load up heavy weights on a bar. Me personally I don't use the Smith machine unless it's for upright rows (trap warmup) or for the occasional bench if benches are taken up. However, you should try knuckle pushups. 5rm on seated dumbbell shoulder press is as of today 46kg each hand. Dragging the heavy ass dumbbells off the rack, waddling over to my bench, getting them into position blah blah blah, piss everyone in the dumbbell section off. I do barbell on the heavy bench day with incline dumbbell, then on heavy overhead press day I do dumbbell bench with barbell incline. I'm the opposite. So, if Bros are intimidated by a female 150# bench press, the. Work on triceps more? fuck I miss dumbbell press but my gym only has 100lb dumbbells. Personally, I wouldn’t go higher than 45 degrees for an incline bench press, because at that point you’ll be recruiting mostly from your front delts. 4 lb Dumbbell bench press makes sense and sounds good giving you the extra stretch, the exercise looks like it needs good form but I will just start light to practice the technique. In the gym I prefer to do Dumbbell bench presses over BarBell presses mostly because I don't require a spotter for DB presses. Eventually you will want to follow a workout program. I did shoulder press twice a week (once in three days) with 6,8,10 reps. the dumbbells allow you to move both arms freely, instead of in one conjoined movement. The typical answer to my bench is stalling, what can i do is : eat enough and get in a good amount of protein, sleep enough, try some other exercises (dips weighted/assisted, dumbbell bench press, incline bench press, tricep extensions), change your rep scheme from time to time AND bench more often ! This is what I'm doing on the Reddit PPL. It’s a marathon not a sprint buddy. I hit legs twice because I feel like that's a weakness of mine. 7K votes, 155 comments. High Rep training is good, and hell, it’s what all beginners should start with. Also, apparently if you don't do the kneel-on-a-bench dumbbell row properly, you can get a hernia. For the best sting I do machine pec flys and just contract them really well at the front for like 2 seconds. Your chest should be PUMPED after say, 3x10 reps, and if it isn't then something is wrong. The arch in the back puts you in more of a decline motion which allows greater chest recruitment. You can change up some dumbbell exercises to barbell if you want to such as changing a dumbbell bench press to a barbell bench press. On my lighter days I'll do incline and dumbbell bench. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Sure biceps work harder in dumbbell press but certainly not to the extent that you may rely on dumbbell bench as bicep exercise. I’ve fallen off the side of my bench because I was a little twisted before leap of faith rolling back onto my bench with dumbbells. Every workout after, you slowly increase the weight that you are comfortable with, until you reach the weight in which you struggle to do 8-12 reps. Straight women often ask if bench will make their breasts smaller, or they just seem to be insanely self-conscious about it in general. Have a big goal, but break it down into smaller, obtainable goals! So if you can do 20kg dumbbell press for 8 reps now, go away and do bench, flys etc for 2 weeks, come back and go for 9 reps! Once you get 9, go for 10 reps in another 2 weeks. I never actually measured how much I can bench press. Trying to control the weight as much as I can and dropping it to the chest. 5'11 and 270lbs. It took my quite some months to get to 100 lb bench press (two 50 lb dumbbells), and the higher I go, the longer it takes to go higher--at this point Kinda hard to answer this because incline dumbbell press is more of an accessory movement for bench press, not the other way around. I like incline dumbbell rows cuz I can work both arms at the same time. I plateaued on dumbell presses, sitting or standing, single or both arm. There have been many times that a certain exercise messed with me no matter what, that felt good later after doing an alternative for many months find the lowest bench. When I started up again a couple of years ago I found a basic beginners dumbbell program on the Muscle & Fitness site, it was a pretty simple 3-day split: Day 1 Chest & Triceps Incline bench 4 sets Bench press 4 sets Chest fly 3 sets Skullcrushers 3 sets Tricep kickback 3 sets One arm seated tricep extension 3 sets Able to incline bench 45kg dumbbells* for 8 reps, decline bench 50kg dumbbells* for 9 reps and for flat bench, 50kg for 7 reps (all best efforts and PRs). Every week I'm trying to have a couple days between shoulder and chest days. The bench press and dumbbell bench press are better. Barbell bench will give you the chance to push greater weight and develop more strength due to engaging the larger tricep (2/3 of your upper arm being this muscle). The difference between chest press versus bench press is the former is a machine, whereas the latter is done with dumbbells or a barbell. I've been lifting 7 months. The lower the bench is to the floor (i. Easier to make smaller jumps in weight on bench. For maximum horizontal pushing strength, most people will find it easier to simply bench press. I was wondering how much I could lift for my barbell bench max if I could do that with dumbbells, since you can lift more on barbells. I saw that the 'average male bench press' fittit survey is at a whopping 186 lbs (so basically a lot of people here bench press two 90 lb dumbbells?). It's easier to get into position for bench so you're not limited in that regard. Aug 2, 2001 · Here's how you can tell for sure. Everyone seems to be commenting on the proper form to do dumbbell bench press once in position. Essentially you should be doing both. In my opinion you have to add weight progressive ly with time when you managed to have good(!) form on all 3x10 reps. Currently for chest I start of with 3 sets of 8-12 reps, so here is how today was like: I’ve spotted two different female Crossfitters who both bench press just North of 150# for work sets and that de-Bros the room more effectively than a man squatting 400# or deadlifting 500# does. Anything less than 200 shouldn't Oct 12, 2024 · When it’s time to program your upper body workouts, how do you know whether to use the barbell or dumbbell bench press? This article will help you navigate the differences and similarities Assuming you do that day twice a week, I would do strict press one of those days (standing with a barbell will have more carryover to your bench that what you're doing now), and the other day I would do bench press followed by the dumbbell shoulder press. Shoulder boulders are great for bodybuilding professionals and powerlifters, but I don't like them for me. Romanian Deadlifts with dumbbells would be your go-to for hamstrings. ADMIN MOD Incline dumbbell bench Agree with this. Wrist Wraps (optional): Hi folks, I can currently do 65 lbs on each arm, flat dummbell bench press full ROM (touch chest) for 9 reps and thats failure. You can still do bench press, deadlifts,squats an all the best movements with just dumbbells. i noticed that with a flat or incline, even though my chest works hard, my front delts start to get involved once i approach failure and feel the most sore once the set is done. Hi all, I (31F, 145 pounds, 5'6") started going to the gym 2 months ago. so, my two favorite The only time I’ve seen extreme arching is from Women who might as well be bent in half. Arnold press is almost entirely a front-delt motion. Are you going really heavy with bench and incline bench on chest day each time? Here's an example week I'll do: Monday (Legs) Tuesday (Shoulders) Wednesday (Legs) Thursday (Back) and Friday (Chest). If you're really worried you could try floor press with dumbbells and then just put them on the floor 30 kg dumbbell can be compared to 80-85 kg barbell bench. the chest was elevated above the delts so it felt like it did the brunt of the work. Then I realized I was comparing myself to other people in the gym who only do half reps. I train biceps and triceps once a week on the most appropriate day. DB Press I probably do 28KG max. At the end of the cycle I did an evaluation and deload. I like a decline bench for a workouts but wish that the hand grips and feet grip could be Dumbbell bench press is great. Dumbbells can mess up your arms if you fail badly. If I focused on increasing my dumbbell press it'd go up. Do as much as you can do with the dumbells, and then try maxing out your bench, keep the cuffs off since you don't have a spot. Day 1. I usually do 4 sets, bump up to 95's for the 3rd or 4th set; usually 3rd set. Two months down, I'm lifting 10lb for the shoulder press now. i know for me the barbell just doesn’t feel right. I suspect it was the inherent instability of dumbbells that made the difference. I do 3 sets of weighted dips on wednesday and 3 sets of overcross on monday. I do 3x6-8 on flat barbell bench on my upper day. moved to seated barbell shoulder presses and after 5 or 6 weeks, went back to dumbells to find I can now put 10-15 lb heavier dumbbells up I would previously need a spot for or 1 RM out at, although I felt my stabilizers wavering a little going back to the heavier dumbells. It is true that BB bench and DB bench are two quite different exercises. Bench Press + Bicep curls When was attempting a max barbell bench I felt weak in my biceps. I’m 36 and have been lifting since I was 16 and it’s taken me 20 years to bench 455 it’s just what you can do. Remember all these things are just I think dumbbell bench press is the superior exercise, though I acknowledge dumbbells are cumbersome to work with especially at high weights, and that 10 lb increments is very non ideal. Usually I split Squat, Bench and Deadlift on the 3 days, starting with one of those exercises and then doing other exercises related to the muscles groups I'm working on. Until you're benching the 100's (or whatever your gym maxes out at) with ease and need to go up, there's no reason you can't use them and do just fine. " Take these results with a grain of salt. Upping volume on barbell would increase your bench faster. Its aesthetics. People rarely do full rom with dumbbells. A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Goblet squats, split squats, or reverse lunges are all fantastic quad exercises. Does anyone else prefer doing dumbbell bench press with lighter weights? I can do the movement with 80lbs dumbbells but I prefer using the 50s-60s and really squeezing the crap outta my pecs while doing a slowed and controlled movement. Can barbell press 160x5, but can't press 50s with dumbbells. It's a more natural plane of motion so you can push more weight WHILE reducing stress in and around the glenohumeral joint which, ideally, reduces chance for injury. I do bench press for my chest, gymnastics, and calisthenics, so my shoulders do get worked, but I'm not going out of my way to build muscle there. I have the butterflies for my bench but I never use them because the grips are horrible, and my bar doesn't have markings on it just grip for your hands. There is non-trivial overlap between bench press, inclined bench press, overhead press, and triceps, but you can max out each of these muscle groups independently while still having recovery capacity left for the others. dumbbells feel much better, and i feel clear activation in the right places. ColdSea8579. I would suggest at least a mild arch to everyone. lift it up to your knees and place them on your knees. Would I… I usually use dumbbells to do my bench press, because my apartment gym doesn't have a barbell. Gloves (optional): Wearing workout gloves can improve your grip on the dumbbells and provide some additional palm protection. I also feel like I feel my chest more when benching with dumbells instead of a barbell. If you like slightly more variety check Athlean-X on YouTube. Everything from jiujitsuPhD and this may be just me but a way to control setting up for heavier dumbbell bench press. This will help get more chest activation and less emphasis on shoulders and triceps. Deadlifts/back. I’d say aim to bench your body weight. If you could barbell bench 100kg, you will likely be dumbbell benching 30 - 45kg dumbbells. This roughly supports what someone suggested: "The rule of thumb is that the weight you put on each side of the bar is the weight you can do with dumbbells. 2048 =~ 72kg). I would say the best thing about dumbbell bench is that you can do drop sets by just grabbing a different pair. Anyone else prefer dumbbell press to bench press? Don't get me wrong, I still bench from time to time, but I feel that the dumbbell press (incline, flat, decline) benefits my chest more. true. I am overweight and not very muscular. If you plan on bench pressing for the next decade or two without surgeries, you need an arch. But, I'm a 130 lb woman who can lift 50lbs of dog food, drag her 180 lb brother, and has lifted packs of roofing shingles in the past. Lw/hr means low weight/high reps (hypertrophy/pump) Its looks something like this: Week 1 Day 1 8x3 bench and accessory work Day 2 Flat dumbbell press 5x5 Week 2 Bench 3x3 Day 2 Incline bench 5x5 My bench however only went from 45lbs to 55lbs. Many people do not feel the flat bench press because they just don't know how to do it right, I suggest you start out with the incline bench press, it's easier to perform. The bar can be good for military press too, dead lifts squats, bicep curls, i dont think bench is that good cant go too quick with adding weights on your bench cos youll hurt your joints anyway. The way to build a good bench press routine is to start by getting in a lot of bench pressing. Focusing on overhead press, rows and floor press will, in theory, jack up your punching power. In addition I alternate between doing incline bench and incline dumbbells. I, personally, like low weight, high rep finishers on cable fly after my heavy sets of bench as I don't really want the extra delt volume. Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4. I can bench 90kg / 198lbs x 6 with a barbell but only around 33kg / 73lbs with dumbbells for the same amount of reps. The question isn't "can you build good chest muscle from chest press". The stabilization of the dumbbell is about skill, not about making muscles stronger. Ultimately both are great exercises. On chest days I always do both bench press (my first chest exercise no matter what) and flat dumbbell press. I strongly suggest putting a plate under the regular bench which should be more than enough. The push-up can be performed anywhere with zero equipment, whereas the bench press needs at a minimum a bench, a bar, and some weight plates. Bench press or dumbell press both. I do a two day split, I run it for 6 days and take a day off. My younger brother age 19 is one of them, does 40KG DB Presses no sweat, yet he can't bench for shit. Let’s use that as a metric of achievement. 5. How would you replace the following exercises, without a bench? Dumbbell bench press Lying dumbbell extension Dumbbell Hamstring Curl Dumbbell Flys Reverse Grip Dumbbell Bench Press Crush Press In learning my limits with bench press and not using a spotter, I also taught myself how to properly escape. Yet their Bench Press is always <75KG. You should be doing lat raises regardless of the way you dumbbell press unless you want uneven shoulders. I feel it way more and can squeeze my pecs during the exercise more easily. Hope this helps Your form looks pretty good. Lie down slowly and then put up the dumbbells transferring the weights from your knees to the press position. The question is which is better. A community for Redditors to discuss any topics relating to general fitness; with an… The thing is, though that in nsuns 5 3 1 i am doing 18 sets of bench, 8 sets of incline bench and 8 sets of spoto press per week which already is a lot. dumbbells for 3 sets. wiki for help with common questions. Strict press that is. 48% more than they can dumbbell which is why I said 30kg dumbbells is equivalent to 72kg bench press (30kg * 2 * 1. My 2c for what it's worth. If it’s incline bench then it’s a little less impressive, and flat bench less impressive still. Currently at my gym, the next dumbbell is 45kg, but with my current strength I'm unable to lift 45s off my chest to get in position for the next rep. i started with smith machine(but it was kinda uncomfortable) and went on with it till i can bench 20kgs and then moved to the barbell bench press with no weights on cuz i was not able to balance the weight with barbell bench press as i was doing it in smith machine within 2 weeks i was able to bench press with weight on without losing balance For reference, your hands should be roughly in line with your chest (like they would be in a bench press). I don't mix up my overhead press though since I used to do seated dumbbell for so long I'm working on barbell form and enjoying the core workout that comes from standing. I exclusively do incline flys and incline bench press now due to my chest having a tendency to sag. There are a few factors. On dumbbell press you can be sure both arms are doing equal work. Users with the blue flair "Friend of the sub" have not verified lifts but But sometimes it just means you need to stay off the flat dumbbell press for a while. Feet up (Larsen press), 1-3 second pause at the bottom, 1-2 second pause 1-2 inch above the chest (Spoto press), Close grip bench press. , the lower the angle), the more you’ll recruit from your lower chest. Your core is heavily involved as well when you rotate your torso to deiver your power. You are not allowed to lift your glutes off the bench for a proper lift, and it anchors yourself to two points that increases stabilization. 25kg or even less, 0. I do both. So I don't think it's a measure of anything. Bench does stuff all for me but im 6 foot 7 and one of those lean bodies that refuses to build mass What is a good Dumbbell Bench Press? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population. The heavier dumbbells at my gym go up in 5 kg (10 lbs) increments, which is quite a big jump when I'm using 30-45 kg dumbbells at the moment (depending on the rep range), so I like to first do two arm dumbbell bench press until I reach the top of my rep range for each set, then switch to alternating presses until I again reach the top of the A barbell is 100% safe if you bench with safeties. The 2 benches are free more than anything else (all machines excepted). This is known as the body-building bench press. Today I decided to bench 50kg for 5x5 (normally do 40kg for 3x15). Over time, increase the weight and go to 10-15 Rep long sets, then 8-12, then 6-10, then make the transition to Bench Press. Reply reply More replies The very first session you do is a weight you can EASILY handle (eg a 15 lb dumbbells for chest press instead of 30 lb dumbbells). Your back can be done with a Staggered stance Bent-over Row type exercise. Of course a person should be able to 'push' more weight using a barbell press, because as you say the range of motion is significantly less than what is required for a dumbbell press. i have bad elbows (a recent break) and very crunchy shoulders, so i like the freedom of db bench press. . I like the dumbbell bench press. In all honesty, I'd suggest arching as hard as you can within reason. This is totally subjective, but I'm a big advocate for neutral dumbbell bench and shoulder presses in general. You can do single arm db press for stability, standard bench press with db's, or press the two together to do close grip bench. My gym also has a machine that simulates the bench press which you put weight plates on (has an 8lb starting weight). Been doing it since I started lifting weights in March, and I'm up to 55 pound dumbbells. So my bench press has been the same for about a month now, 100 pounds (Still weak af). These are perfect for growing the upper part of your chest (your pectoralis major) and will 100% help increase the size of your chest. Obviously this is not scientifically precise. For my push day, I've been doing 3x6-8 with incline barbell bench. Maybe you just need more practice. First and foremost, I usually can sense when I only have 2-3 clean reps left before my technique starts breaking down. I almost always bench with dumbells, because the barbell section is often already in use by someone else. Use this link to plan your workout. However, if I had to pick 3 or 4, I would go with exercises like dumbbell close grip press, reverse grip dumbbell chest press, and incline and decline press, and dumbbell fly. Lift your lift and don’t worry about others. I just realize I can’t do any more reps. My technique isn't good, and I'm not used to using dumbbells, so it's lower. The chest links these muscles together. However, just like every time I bench press, I finished with my shoulders hurting and being really sore. 97 votes, 170 comments. Jun 17, 2021 · A combination of bench press, incline bench press, cable or dumbbell flyes and push-ups is the variation and difficulty you should be aiming for. The other day I did six reps with two 65 lbs dumbbells. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. But only doing BB bench could lead to this instability you mentioned and can som My home gym has a bench press machine, adjustable dumbbells, and bench, but no bench rack. The higher, the more you’ll recruit from your upper chest and front delts. I do barbell bench presses I guess because it's in starting strength which I'm following, it's sort of the more standard exercise (how much do you bench, brah Bench press 3 X 5-8 Incline bench 3 x 5-8 Standing Military press ohp 3 x 5-8 chest dumbbell flies OR side lateral shoulder raises 3 x 10-12 (I just pick one, usually don't do both) Then most people would finish off with 2 different exercises for triceps, but I do biceps instead. If it’s a shoulder press then yeah throwing up 110s is really impressive. If you were doing deadlifts or squats or something else from the ground, then you can put on the bigger plates - but trying to do a dumbbell bench press with 25 pound plates is a bit awkward. I also did another chest day during the week focusing on dumbbells. Squats Sports Bra (for women): A high-impact sports bra is recommended to ensure proper support and minimize unwanted movement during the bench press. I can get the 50s up on 2 clicks incline pretty easily. It's totally fine to do a sit up motion (I stopped doing barbell bench around 20w because the pressure from val salva was too much, but kept db bench my whole pregnancy). I usually do 12-15 reps per set. It was not too hard and I finished it with a minute rest max between reps. And there are always to make the bench press harder with an arched back. For reference, right now I just have 1 warm-up set (after stretching): 30s @ 10 reps I'm 5'0" and 108 lbs. Recently switch to barbell bench press, mostly due to overcrowding at the Y due to, I assume, summer break. Squats bench and overhead press. You could work with slowing the eccentric for more time under tension but likely you’ll need to change up your accessory chest work to add a new stimulus. Another thing is the weight looks pretty light for you so I think you can def go heavier. This would be like saying, "I think flat bench and then tricep extensions are better than incline" So, you can track "Alternating Dumbbell Curls" and then enter only the one dumbbell weight; but for "Incline Dumbbell Bench Press" only enter either the combined weight or the single dumbbell weight. Can do 100lb dumbells for 3 sets of 7. Arching of the lumbar spine is normal, fine, and absolutely legal in lifting competitions. My guess: weak shoulders holding me back. I looked up ways to increase my bench press and found a few sites saying that switching to dumbbell press will improve my bench press but all these sites provide no source or research on that. I'm currently doing 40kg for 4 sets(10, 9, 8, 7)reps. If you want to target glutes, floor glute bridges with a dumbbell on the hips. I do this about every 5 days. eekwa afab vyvp cqdzzen awgah gxsei brxkwzq mnq slezd zaze